Escarole, Fennel, and Oak-Leaf Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Escarole, Fennel, and Oak-Leaf Salad
30 min.
12
100kcal

Suggestions


Welcome to a delightful culinary experience with our Escarole, Fennel, and Oak-Leaf Salad! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're looking for a refreshing side dish, a light antipasti, or a healthy snack, this salad fits the bill beautifully.

Imagine the crisp, tender leaves of escarole and oak-leaf lettuce, harmoniously combined with the aromatic, slightly sweet notes of fennel. The unique flavor profile is elevated by a luscious dressing made from reduced apple cider, tangy cider vinegar, and a hint of shallot, all brought together with rich extra-virgin olive oil. Each bite is a celebration of fresh ingredients that are not only vegetarian and vegan but also gluten-free and dairy-free, making it an ideal choice for various dietary preferences.

Ready in just 30 minutes, this salad is perfect for gatherings, family dinners, or even as a light lunch. With only 100 calories per serving, you can indulge guilt-free while enjoying the health benefits of this very healthy dish. So, gather your ingredients and get ready to impress your friends and family with a salad that’s as delicious as it is nutritious!

Ingredients

  • 0.8 cup apple cider (preferably unfiltered)
  • 0.3 teaspoon pepper black
  • 2.5 tablespoons apple cider vinegar 
  • 12 cups endive loosely packed (from hearts of 2 heads)
  • 0.8 lb fennel bulb quartered (sometimes labeled "anise")
  • 0.3 cup olive oil extra virgin extra-virgin
  • 12 cups romaine leaves loosely packed
  • 0.8 teaspoon salt 
  • teaspoon shallots finely chopped

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • whisk
  • ziploc bags

Directions

  1. Boil apple cider in a small saucepan or skillet over moderate heat until reduced to about 2 tablespoons, 5 to 8 minutes. Cool to room temperature.
  2. Shave fennel into 1/8-inch-thick slices with slicer.
  3. Whisk together reduced cider syrup, vinegar, shallot, salt, and pepper in a small bowl, then add oil, whisking to combine. Toss with fennel, escarole, and lettuce in a large bowl just before serving.
  4. •Fennel can be shaved and greens can be washed and dried 1 day ahead and chilled separately, wrapped well in dampened paper towels, in sealed plastic bags.•Dressing can be made 2 days ahead and chilled, covered.

Nutrition Facts

Calories100kcal
Protein12.71%
Fat39.74%
Carbs47.55%

Properties

Glycemic Index
19.4
Glycemic Load
1.28
Inflammation Score
-10
Nutrition Score
22.893043435138%

Flavonoids

Catechin
0.18mg
Epicatechin
0.69mg
Eriodictyol
0.31mg
Luteolin
0.01mg
Kaempferol
5.05mg
Quercetin
0.15mg

Nutrients percent of daily need

Calories:100.22kcal
5.01%
Fat:4.68g
7.2%
Saturated Fat:0.67g
4.21%
Carbohydrates:12.59g
4.2%
Net Carbohydrates:7.75g
2.82%
Sugar:5.05g
5.61%
Cholesterol:0mg
0%
Sodium:238.19mg
10.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.37g
6.73%
Vitamin A:18638.85IU
372.78%
Vitamin K:136.08µg
129.6%
Vitamin C:49.38mg
59.86%
Manganese:1mg
49.94%
Folate:168.62µg
42.16%
Potassium:751.71mg
21.48%
Fiber:4.84g
19.36%
Vitamin B1:0.28mg
18.84%
Vitamin B2:0.29mg
16.81%
Iron:2.81mg
15.6%
Vitamin B6:0.26mg
13.16%
Calcium:126.84mg
12.68%
Vitamin E:1.74mg
11.63%
Magnesium:44.08mg
11.02%
Phosphorus:98.23mg
9.82%
Vitamin B3:1.34mg
6.7%
Zinc:0.93mg
6.2%
Vitamin B5:0.52mg
5.24%
Copper:0.07mg
3.55%
Selenium:1.74µg
2.49%
Source:Epicurious